Benefits of Ergonomics

Posted on July 14, 2014 by

Here are five of the proven benefits of a strong workplace ergonomics process:

1. Ergonomics reduces costs. By systematically reducing ergonomic risk factors, you can prevent costly MSDs. With approximately £1 out of every £3 in workers compensation costs attributed to MSDs, this represents an opportunity for significant cost savings. Also, don’t forget that indirect costs can be up to twenty times the direct cost of an injury.

2. Ergonomics improves productivity. The best ergonomic solutions will often improve productivity. By designing a job to allow for good posture, less exertion, fewer motions and better heights and reaches, the workstation becomes more efficient.

3. Ergonomics improves quality. Poor ergonomics leads to frustrated and fatigued workers that don’t do their best work. When the job task is too physically taxing on the worker, they may not perform their job like they were trained. For example, an employee might not fasten a screw tight enough due to a high force requirement which could create a product quality issue.

4. Ergonomics improves employee engagement. Employees notice when the company is putting forth their best efforts to ensure their health and safety. If an employee does not experience fatigue and discomfort during their workday, it can reduce turnover, decrease absenteeism, improve morale and increase employee involvement.

5. Ergonomics creates a better safety culture. Ergonomics shows your company’s commitment to safety and health as a core value. The cumulative effect of the previous four benefits of ergonomics is a stronger safety culture for your company. Healthy employees are your most valuable asset; creating and fostering the safety and health culture at your company will lead to better human performance for your organisation.

 

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Preventing tennis injuries

Posted on July 2, 2014 by

There is substantial evidence that static stretching may inhibit performance in strength and power activities. It is therefore common practice for all professional tennis players to do a dynamic warm up/warm up with movement.

To best prepare for tennis and reduce the risk of injury it is recommended that the dynamic warm up includes tennis specific skills and movement patterns.

Aerobic (5 – 10 minutes)

  • Straight line jogging x5 laps of the court increasing pace
  • Directional changes and lateral movement

For the above running drills the objective should be to progressively increase your intensity.

Dynamic stretching (5 – 10 minutes)

  • Lunge walks
  • Hurdle step over
  • Buttock kicks
  • Jump for height (use arms)
  • Back rotation
  • Rotate and touch
  • Leg swings (all directions)
  • Arm swings (all directions)
  • Theraband for shoulder (light resistance / high reps)

Dynamic stretching guidelines

  • Gradually increase your range of movement as your body warms up
  • Aim for 12 -15 repetitions (this can be more depending on how tight you feel)

Tennis specific skills (10 – 15 minutes)

The objective should be to simulate match conditions.

If you have a tennis injury then contact us today at info@unitedhealthkent.com

 

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Physio Deal Kent – Achilles pain/tendinopathy

Posted on June 24, 2014 by

Achilles tendinopathy is a common injury sustained by runners.

Whilst the exact mechanism of injury is still unclear, changes to injured tendon are often seen both on clinical assessment and at a microscopic level. Quite often people affected by Achilles tendinopathy will report a sensation of stiffness in their tendon, tending to suggest that the tendon is less flexible. The tendon will appear thickened and swollen and changes will be seen on ultrasound.

Currently the most common approach to treatment is a 12 week strengthening programme. Other treatment may include, but is not limited to, lower limb biomechanical correction via sporting footwear and foot orthoses and physiotherapy.

What if I have Achilles pain?

If you start experiencing Achilles pain stop running. Consider the use of anti-inflammatories and ice the area for 15 to 20 minutes several times a day until the inflammation subsides.

Do not start running again until you can do toe raises without pain. Next, move on to skipping rope, then jumping jacks, and then gradually begin running again.

If injury doesn’t respond to self-treatment in two weeks, see a Physiotherapist.

Try these alternative exercises: Swimming, pool running and bicycling (in low gear). Stay away from weight-bearing exercises.

 

To prevent the recurrence of Achilles tendinitis talk to your Physiotherapist about how to strengthen and stretch the muscles in your feet calves and shins.

 

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Exercise and wellbeing

Posted on June 5, 2014 by

Being physically active and limiting your sedentary behaviour every day is essential for your health and wellbeing. Regular physical activity has many health benefits and plays an important role in promoting healthy weight. It can help prevent heart disease, type II diabetes and some cancers and also improve psychological wellbeing.

Physical exercise is good for our mental health and for our brains. Exercise seems to have an effect on certain chemicals (dopamine and serotonin) in the brain. Brain cells use these chemicals to communicate with each other, so they affect your mood and thinking. Exercise can also stimulate other chemicals in the brain (brain derived neurotrophic factors) which help new brain cells to grow and develop. Exercise also seems to reduce harmful changes in the brain caused by stress.

Any exercise is better than none. A moderate level of exercise seems to work best. This is roughly equivalent to walking fast, but being able to talk to someone at the same time. It’s recommended that if you’re aged 12-18 you need 60 minutes, or if you’re over 18 you need 30 minutes, of moderate physical exercise on most, but preferably all days. This can be done in one 30 minute session or broken up into shorter 10 or 15 minute sessions.

When you’re feeling down the last thing you might feel like doing is working out, but studies have suggested that any activity, from walking around the block to yoga to biking could contribute to improving the symptoms of depression and anxiety.

Physical Activity Guidelines

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some and gradually build up to the recommended amount.
  • Try to do 30 minutes of moderate physical exercise on most, but preferably all days.
  • Do muscle strengthening activities on at least 2 days each week.
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Sports Physio Deal Kent – The cyclist

Posted on May 27, 2014 by

Low back pain is one of the most common complaints of the recreational cyclist.

In most cases, low back pain is a simple case of prolonged pressure being placed on structures in the low back that are actually undamaged. The lower back normally has a small arch in it  – the Lumbar Lordosis. For the most part this posture is one that allows efficient transfer of load, enabling the upper body to be balanced well on the lower body. If we bare load through the lumbar spine with postures other than this efficient posture, we expose it to the risk of damage. People often injure their lumbar spine with prolonged slumped sitting during their working day. Likewise cycling encourages a similar posture.  Unlike sitting at your desk though, cycling encourages some muscle activity, and load is somewhat borne by the arms, and these factors take some load off the back.

Factors contributing to this situation include:

  • Poor cycle set up
  • Inadequate lower limb strength
  • Poor active trunk stability
  • Poor cycling technique and training habits
  • Poor lower limb or trunk flexibility.

Let’s briefly expand on these points and how they may contribute to low back pain.

Cycle set – up

Most cyclist haven’t spent  the amount of time it takes to cope with the sort of set up elite cyclists favour, with the result being that they are too high in the saddle  and are reaching too far down and forward to reach the handlebars .

Lower limb strength

Weakness in the lower limb musculature, along with poor endurance and poor cycle specific coordination may lead to excessive loading of the back with rocking side to side or backwards and forward on the saddle.

Poor active trunk stability

The purpose of our lumbar spine is to act like the base of a crane; it balances our thorax (chest) and neck upon our lower limbs.  In terms of the bike, the upper body needs not only to handle the bike, but gives extra stability to the pelvis from which the legs work. Poor trunk stability, leads to a poor base from which to produce power through the lower limbs.

Poor technique and training habits

Poor technique causes an uneven torque through the bottom bracket of the bike, causing the lumbar spine to rock back/ forward and side/side. Smooth pedal action, and training drills to achieve this really help. Also – getting out of the saddle every 30 minutes or so and doing some pelvic tilting for a minute or so will really help your longevity in the saddle.

Poor trunk and lower limb flexibility

On your days off the bike a routine of lower limb/ back stretching is a great thing.  Good flexibility allows you to fit onto the bike will less stress through the lumbar spine.

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Physiotherapy Deal Kent – Kinesio taping

Posted on May 16, 2014 by

Kinesio Taping Method – rehabilitative taping technique

The Kinesio Taping Method is a rehabilitative taping technique that is designed to facilitate the body’s natural healing process while providing support and stability to muscles and joints without restricting the body’s range of motion as well as providing extended soft tissue manipulation to prolong the benefits of manual therapy administered within the clinical setting. Latex-free and wearable for days at a time, Kinesio Tape is safe and successfully treats a variety of orthopedic, neuromuscular, neurological and other medical conditions.

The Kinesio Taping Method is a therapeutic taping technique not only offering patients the support they are looking for, but also rehabilitating the affected condition as well. By targeting different receptors within the somatosensory system, Kinesio Tape alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin.

Call us today for more information.

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DSE set up – common problems and solutions

Posted on April 15, 2014 by

Employees not taking sufficient breaks from DSE work: Sitting in the same position for hours can lead to aches and pains. Taking short pauses from DSE work will help you to work more efficiently and reduce the risk of harm. This may mean getting a drink of water, photocopying something or talking to a colleague instead of emailing them.

  • Sitting too low: Unsurprisingly people adjust their seat so that their feet are flat on the floor, but this can mean that their arms are too low for the keyboard, resulting in hunched shoulders – leading to and neck and shoulder pain. Raise your chair so that your lower arm is level with the desk, the forearms should rest on the desk, off loading the shoulder and neck muscles. If you can’t rest your feet comfortably on the floor you need a foot rest.
  • Discomfort from using the mouse: People can experience discomfort in their arm, shoulder or hand. This may be because they stretch their arm to reach the mouse or grip the mouse tightly. Place the mouse close to you, so that it can be used with a relaxed arm and straight wrist. Ensure you support your arm lightly on the desk surface.
  • Headaches and blurred vision: This is often caused by prolonged use of the computer. Glare on the screen, bright areas (e.g. windows) in the field of view or a dirty or unclear screen can also lead to eye strain. So take regular breaks, use blinds to shield windows and keep your screen clear. Also, as we get older our eyesight gets worse. You are likely to notice this most when working on the computer. If you use the computer regularly as part of your work you can have an eye test paid for by the workplace.
  • Pregnancy: If you are pregnant you will need to review your DSE set up. This may mean tilting the set pan forwards slightly to help make room for a growing ‘bump’ and/or adjusting the lumbar support to accommodate any changes in your posture.

If you feel that you or others in your workplace would benefit from a workplace assessment contact us today.

 

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Physio Deal Kent – stretches for runners

Posted on April 14, 2014 by

We should all consider how we prepare our body for exercise and warm up and cool down afterwards. Here are two stretches, once for the hamstring and one for the ITB (Iliotibial band) that are useful to know for walkers and runners. Each stretch can be held for 30 seconds and repeated 2-3 times on each leg.

 

 

 

 

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Kent Healthy Business Award

Posted on April 2, 2014 by

The Kent Healthy Business Awards are self-assessment standards that can help to improve the health of your workforce.

Why take part in the awards?

  • to showcase your people, services and skills
  • to help build your reputation for commitment to best practice in health, safety and wellbeing
  • to assist in business development and tendering activity
  • the awards offer support in developing policies and procedures and demonstrating your compliance with current laws and regulations

To find out more visit Kent.gov.uk:

http://www.kent.gov.uk/business/grow-your-business/kent-healthy-business-awards

And remember – The government has announced the introduction of a tax relief for health related interventions. This relief will be implemented as a tax exemption for up to £500 per employee, per year. Qualifying treatment includes Physiotherapy  (which is already tax exempt) – this makes the use of such services even more cost effective for employers.

 

 

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Instrument Assisted Soft Tissue Massage – IASTM

Posted on March 8, 2014 by

IASTM – Instrument Assisted Soft Tissue Massage – This is the new buzz word at the moment among Physiotherapists, but this is not a new treatment technique, in fact instrument assisted soft tissue mobilisation has been used for thousands of years.

How does it work?

Instruments (made of Jade, bone, plastic or stainless steel) effectively break down fascial restrictions and scar tissue. The ergonomic design of these instruments provides the clinician with the ability to locate restrictions and allows the clinician to treat the affected area with the appropriate amount of pressure.

A brief history of Myofascial Tools and techniques

Gua Sha

Originated in China over 3,000 years ago and is still used today. Edged instruments made of horn or stone are used to give a deep stroking action on the skin, leading to raised wheal (petuchae). On resolution, underlying muscular tension is reduced with consequent improvements in movement.

Roman / Egyptian Myofascial Tools

The “Strigil” was an essential part of daily healthcare.

18th Century European: Admiral Henry`s (1887)

Well developed collection of Myofascial Tools.

Pacific Islands

Contemporary explorers noted pacific islanders using Lomi Myofascial Tools. Their techniques included the intriguing description of bone washing, “cleansing the skin of the bone (periosteum) causing release of memory and corresponding physical and emotional pain”.

Graston Technique

Developed in USA in 1980`s this was a cross friction technique using a set of six stainless steel tools. Research shows the benefits appear to stem from disruption of scar tissue within the tendons and connective tissues, and the subsequent inflammatory response.

ASTYM (Assisted Soft Tissue Mobilisation)

A variation of Graston using a variety of precision edged acrylic tools.

Graston-Hall Technique (SASTM)

Another instrument assisted technique developed by David Graston. Assisted Soft Tissue Mobilisation tools are made of a plastic compound which resonates during use.

Neuromuscular Technique (NMT)

Utilises “T “bars with variable shaped tips to reach deeper into soft tissues and break up fibrosis and treat trigger points.

‘Jacknobblers’

Many variable pressure aids and rollers to give easier, deeper pressure into soft tissues.

The benefits appear to be;

  • Faster and easier soft tissue mobilisation.
  • Deeper and longer lasting results for the patient.
  • Can help protect the joints of the hand and wrist of the practitioner.

 There are however downsides:

  • Deep soft tissue work can be stressful to the hands and fingers.
  • Can cause discoloration due to repetitive nature of scraping treatments.
  • Thorough work can be tiring and time consuming and large and muscular patients exacerbate this problem.
  • Tools can look intimidating for the patients.

Keep a look out for this treatment. We do use these techniques with some patients, but as with any treatment techniques should only be applied with a sound clinical rationale and with a detailed explanation to the patient.

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Spinal damage at 0mph

Posted on February 28, 2014 by

Do you look like this when working…? Do you regularly work from your laptop without docking…?

If so then you are increasing your risk of neck, arm and low back pains.

To avoid issues you need to first ensure that you have docked and are using the appropriate equipment i.e. Docking station and separate mouse and keyboard. 

When you have the correct equipment take the time to adjust the chair so that the spine is supported in a neutral ‘S shape’, your feet should be on the floor or footrest and the forearms should be parallel to and supported on the desk. The screen should be level with your horizontal line of vision and the mouse and keyboard positioned so that the arms are relaxed by your sides i.e. the elbows in line with the shoulders.

If you are unsure about how to adjust your workstation or have other queries relating to DSE tasks then please contact Sarah Verrion.

Posted in Back pain and other common issues, Occupational Health and Ergonomics | Leave a comment

Where can I find good information?

Posted on February 13, 2014 by

There is a wealth of information on line that you can access as a patient concerned about symptoms that you may have. However there is a lot of miss-information out there and it is important to ensure that you are looking at appropriate and accurate information. Some useful websites are listed below, these only publish sound evidence based advice and information. It is worth being mindful that websites can only provide general information and you should consult a registered health care professional such as your GP if you have symptoms that you are concerned about.

http://www.patient.co.uk/

http://www.nhs.uk/Pages/HomePage.aspx

http://www.csp.org.uk/

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Stretching tips for runners: Static and dynamic

Posted on January 29, 2014 by

Static sustained stretches are designed to hold a position for a joint/muscle. Research suggests that holding the position for 30–60 seconds will increase flexibility in the tissue; conversely, done prior to activity, static stretching may actually inhibit the muscle’s ability to fire. For an activity such as running these static stretches are best performed at the end of the run and dynamic stretches are best for warm up.

Try these before you run:

Walking lunge: Perform deep walking lunges to stretch the hips, keep the knees behind the toes.

Heel kicks: Lightly jog, trying to touch your buttock with one heel at a time.

Leg swings: Stand sideways next to a wall, and swing outside leg forward and back, increasing height each time.

Side steps: Side step, alternating crossing one leg in front, then behind, twisting your torso as you go.

 

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Plantar fasciitis

Posted on January 24, 2014 by

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of ligament connecting your heel bone to your toes. It supports the arch of your foot. It can sometimes be strained causing your heel or the bottom of your foot to become painful when you stand or walk.

People with plantar fasciitis usually have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps, but your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time.
Though more common in older adults, it also occurs in younger people who are on their feet a lot.

Repeated strain on the plantar fascia ligament can cause tiny tears leading to pain and swelling. Some common causes are:
• Your feet roll inward too much when you walk (excessive pronation).
• You have high arches or flat feet.
• You walk, stand, or run for long periods of time, especially on hard surfaces.
• You wear shoes that don’t fit well or are worn out.
• You have tight Achilles tendons or calf muscles.

If you think that you may have plantar fasciitis contact us today for advice.

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‘Mum Tum’ – what you need to know

Posted on January 24, 2014 by

Diastasis Recti Abdominis is a midline separation at the linea alba of the recti muscles of the abdominal wall i.e. the ‘six pack’ muscle separates in the middle. A palpable midline gap of more than 2.5 cm or any visible bulging on exertion is considered as a diastasis. It is a result of the abdominal muscles stretching and weakening from maternal hormonal changes and increased tension by the growing uterus. Diastasis Recti Abdominis can occur in varying degrees during pregnancy and may not resolve spontaneously in the postpartum period.

A health care professional well-acquainted with Diastasis Recti Abdominis is usually the first line of intervention. Specific exercises aimed at strengthening the deep core muscles, such as the transverses abdominis and pelvic floor muscles are used as well as correction of poor postures and techniques of moving that can exacerbate the problem. Poorly executed abdominal exercises can cause an increase in intra-abdominal pressure, this force may cause further recti separation.

If you are concerned about Diastasis Recti Adbominis or are concerned about how to condition your abdominals after having a baby then contact us today.

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Workplace Physio

Posted on January 13, 2014 by

Physiotherapy in the workplace is now even more cost effective for employers with new tax changes.

The government has announced the introduction of a tax relief for health related interventions. This relief will be implemented as a tax exemption for up to £500 per employee, per year. Qualifying treatment includes Physiotherapy  (which is already tax exempt) – this makes the use of such services even more cost effective for employers. Benefits of Physiotherapy in the workplace include;

  • Prompt access to treatment with early management advice to reduce likelihood of absence.
  • Earlier return to work after injury.
  • Clear rehabilitation time frames.
  • Minimal time spent away from the workplace for patients.
  • A more productive workforce.

For further details see:

https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/264512/tax_exemption_for_employer_expenditure_on_health-related_interventions_summary_of_responses.pdf

 

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Physiotherapy Deal Kent

Posted on December 24, 2013 by

How Physiotherapy can help the workplace (from the Chartered Society of Physiotherapy):

Occupational Health services are all about helping employers and staff deal with health problems at work.

Physios can help to prevent and reduce the possibility of sickness and injury in the workplace, as well as help staff return to work through treatment and re-training.

Physios work with employers and staff to educate them on safe working practices and to train them on matters such as lifting, handling and equipment layout.

Perhaps you have become disabled and have reduced mobility, or have developed a health problem.  This may mean you have difficulty with or are unable to carry out your current job. A physio can discuss with you and your employer what duties you are able to do and what adjustments may be required.

We are specialists in occupational health Physio.

To read more about how Physiotherapy could help you or your workplace visit the CSP website: http://www.csp.org.uk/your-health/conditions/occupational-health#how-can-physiotherapy-help-occupational_health

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Walk your way to good health

Posted on December 19, 2013 by

The impact of walking on reducing the risk of cardiovascular disease (CVD), including heart disease and stroke has been examined in several studies. These have demonstrated that walking can:

1. Reduce your risk of cardiovascular disease by 11 %.

2. Decrease your body weight, BMI, body fat percentage and waist circumference.

3. Lower your blood pressure and increase your aerobic capacity (your body’s ability to transport and use oxygen during exercise) by up to 19 %.

4. Lower levels of the fat that can cause hardening and narrowing of your arteries (triglycerides).

5. Increase your ‘good’ (high density lipoprotein) cholesterol.

6. Increase your muscle endurance.

7. Lead to a longer life – one study showed that walking at least two hours a week reduced the risk of premature death from CVD by about 50 %.

And, here’s the calorie count of what you can achieve by walking for just 30 minutes.

  • Someone who weighs 60kg who walks briskly at about 6.4km per hour for half an hour uses up around 150 calories. Great for staying in shape or losing any excess weight.
  • Even a stroll at 2mph will burn 75 calories in half an hour. This can be a good start if you’re not used to doing any physical activity.

 

 

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New equipment and Machinery

Posted on December 5, 2013 by

Important points to remember:

  • If new equipment or machinery is being purchased, it is vital that the user is considered.
  • If possible trials should be performed to ensure their suitability before purchase.
  • Trialling equipment could prevent the occurrence of issues arising such as discomfort or difficulty of use later on, alternative or specialist suppliers may need to be considered.
  • Where possible, consult or consider the users and the nature of the job to gain an understanding of the requirements.
  • Where there is a problem, change the way the job is done, how equipment and tools are used and how often.
  • Consider how maintenance and repair work will be completed on machinery and whether this will be user friendly.

Contact our Ergonomist Sarah Verrion if you have any queries or concerns.

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How to Prevent Ski Injury

Posted on November 26, 2013 by

Conditioning: Maybe you think you are in good shape. You run once in a while or swim three times a week. This does not mean that you are in shape for skiing. Skiing requires strength of the quadriceps, gluteal muscles and low back. Because of the high altitude, above average aerobic conditioning is necessary. How can you achieve these goals….Muscle Training – You need to work the hips and thigh muscles and increase your aerobic training.

Some simple conditioning exercises include The phantom chair exercise  – you assume a seated posture without a chair beneath you. A Wall squat is another version of this exercise where you lean against a wall and slide down to a seated position (with both of these exercises the feet should remain in front of the toes).

The best way to loosen up and prevent a disabling back, neck or hamstring injury is to do 10 minutes of aerobic activity prior to skiing and to stretch for at least five minutes.

Tips

Equipment: Bindings have improved dramatically and are the most important piece of equipment for the prevention of injury. Make sure to have your equipment checked at the beginning of every ski season by a qualified ski shop.

Knee Injuries: If you have problems with your knee, use of a knee brace and a specialised exercise programme may help reduce your chances of further injury. If you injure yourself on the slopes, don’t continue skiing without seeking medical attention. A bad problem can easily be made worse!

Shoulder: Dislocation of the shoulder can occur when a skier falls with the arm outstretched, usually after planting the pole. This injury can be avoided by letting go of the pole during a fall and by trying to keep the arms close to the body while falling. Once a dislocation has occurred, recurrences are likely and medical attention should be sought.

If you have questions about a current injury or need advice on how to avoid prevent a re-occurrence contact us today.

The advice in the article is designed to be general guidance only. If you have an injury when skiing you should seek medical attention immediately.

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